FRIDAY – GYMNASTICS + CONDITIONING (90 min)
Warm-up (15 min):
500m row light pace
3 rounds:
8 x strict banded pull-ups
8 x push-ups
10 x air squats
20s wall plank hold
Shoulder/Upper body prep: (3 sets)
15 x band pull-aparts
10 x scapular pull-ups
10 x shoulder dislocates with band
10 x wall slides
Core prep: (3 sets)
10 x bird dog each side
30s hollow hold
30s arch hold
Skill/Strength (30 min):
Handstand Practice:
3×3 wall walks with 2s at top
Focus 0n shoulders position
Rest 90secs bewteen sets
Ring Strength:
Rest 90-120s between set
Support hold 3x30s
Ring push-ups 4×6
Negative muscle-up transition 4×2
WOD (20 min):
“Ring Control”
AMRAP 15:
5 strict ring dips
7 ring push-ups
10 hollow rocks
3 strict pull-up negatives (4s down)
Cool-down (10 min):§
400m row light pace
Full Body Stretching (hold each position 30-45s):
Upper Body Sequence:
Child’s pose with arm rotation
Lat stretch in doorway each side
Face-down snow angel
Down dog to up dog flow
Thread the needle each side
Core/Back Sequence:
Cat-cow flow
Side bend stretch each side
Prone press-up
Supine twist each side
Happy baby pose
Lower Body Sequence:
Kneeling hip flexor stretch each side
Pigeon pose each side
Figure 4 stretch each side
Forward fold (hamstring stretch)
Seated butterfly
Final Integration:
Extended puppy pose
Dead bug position
Savasana with deep breathing (3-5 min)